Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life

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calcium
     
    For most people, bone strength and repair is calcium’s major role. Active people, however, have another important job for the mineral: muscle contraction and ensuring a rhythmic heat beat. Upward of 95 percent of the body’s calcium is stored in the skeleton, and a decline in calcium levels may take years to manifest as osteoporosis. But a decline will be noticeable as an irregular heart beat and muscle cramps—the responsibilities of that remaining few percent. Since calcium in the bloodstream is lost in sweat and muscle contractions, a higher dietary level for active people is recommended.
    The body orchestrates the effective combination of calcium and vitamin D to maximize calcium absorption.
    Best Thrive sources: leafy green vegetables, unhulled sesame seeds, tahini.

chromium
     
    Chromium works with other vitamins and minerals to turn carbohydrate into usable energy.
    Best Thrive sources: pseudograins, nuts, nutritional yeast, black pepper, thyme.

copper
     
    Like vitamin C, copper assists iron absorption in the body. With iron, copper plays a role in the transport of oxygen throughout the body—imperative for optimal performance. As a member of the body’s defense network, copper works in concert with antioxidants to reduce effects of environmental and physical damage, providing the body with a strong platform to regenerate and build strength.
    Best Thrive sources: legumes, seeds, pseudograins, raisins, nuts.

iodine
     
    Iodine is integral to thyroid hormone production. Thyroid hormone assists the cells in the fabrication of protein and the metabolism of fats—essential for energy maintenance. High levels of iodine are lost in sweat, making active people’s requirements higher than those of less active people.
    Best Thrive sources: sea vegetables (especially dulse).

iron
     
    The main role of iron is to fabricate hemoglobin to facilitate red blood cell health. An adequate iron level is of paramount importance for the active person. A well-maintained iron level ensures the body is able to deliver oxygen-rich blood to the hard-working extremities, maximizing efficacy. Also used to build blood proteins needed for food metabolism, digestion, and circulation, dietary iron is essential for proper functionality.
    Best Thrive sources: spinach, legumes (especially split peas), pumpkin seeds.

magnesium
     
    Critical for muscle function, magnesium helps the heart beat rhythmically by allowing it to relax between beats, which allows all other muscles to relax. Magnesium also assists in calcium’s bone production. Best Thrive sources: leafy green vegetables, string beans, legumes, pseudograins, bananas, nuts, avocados.

manganese
     
    As an activator of antioxidant enzymes, manganese contributes to an expedited process of recovery, essential to all those who are physically active. Manganese is a cofactor in energy production, metabolizing protein and fats.
    Best Thrive sources: leafy green vegetables, legumes, pseudograins, nuts, brown rice.

molybdenum
     
    A trace mineral, molybdenum’s chief role is as a mobilizer, moving stored iron from the liver into the bloodstream—of particular significance to active people. An aid in the detoxification processes, molybdenum helps the body rid itself of potentially toxic material, minimizing stress.
    Best Thrive sources: legumes, pseudograins, nuts.

phosphorus
     
    Critical in the maintenance of the body’s metabolic system, phosphorus allows the body to use food as fuel. Phosphorus works with calcium in the production, repair, and maintenance of bones.
    Best Thrive sources: pseudograins, most tropical fruit.

potassium
     
    Potassium, an electrolyte, helps the body maintain fluid balance and therefore hydration. Being properly hydrated is essential for efficient movement. Proper hydration will maintain the blood’s light viscous flow, increasing the amount the heart can pump and improving performance. Smooth, concise muscle contractions are one of potassium’s responsibilities. Nerve impulse transmission and cell integrity also rely, to a degree, on potassium. As a result, smooth motor function, heart beat efficiency, and the ability to strongly contract a muscle are dependent on adequate potassium intake. As with other electrolytes, potassium is lost in sweat, so active people need more.
    Best Thrive sources: leafy green vegetables, most fruits (especially bananas and kiwis).

selenium
     
    In concert with vitamin E, selenium preserves